Are Your Hip Flexors Sabotaging Your Low Back?

"Sitting is the new Smoking" - you've probably heard that from some source in the last year or two.  That's certainly a startling statement considering that on average Americans are sitting 12+ hours per day!  Although there are many negative side effects of sitting for prolonged periods, in this article we'll be focusing on how it can lead to tight hip flexors.  

The hip flexors are muscles in the thigh and hip that allow you to lift your leg(s) up.  The most commonly known hip flexor is the psoas but there are many others (rectus femoris, sartorius, TFL...)  They are used in a broad range of activities and when you are seated those muscles are shortened...causing them to become tight and weak.   Activities such as running and cycling, where you are repetitively bringing your legs forward and back, can also contribute to tight hip flexor muscles. 

Why is this important?  Tight hip flexors can contribute to muscular imbalances in the hips and low back which can lead to LOW BACK PAIN.  When the hip flexors are tight they can pull your pelvis forward, causing a condition called anterior pelvic tilt.  Anterior pelvic tilt alters the normal mechanics or function of the low back and hips.  If you're sitting a lot through the day and have low back pain it is likely that your hip flexors are part of the issue.   

How can you fix tight hip flexors?  Stretching AND strengthening are the keys.  My preferred method to stretch the hip flexors is a standing lunge stretch.  

 

Stand in a lunge position, keep your front leg bent and back leg as straight as you can with the heel on the ground.  "Square your hips" by making sure your pelvis is facing forwards on both sides.  Lunge forward until you can feel a stretch on the side with the leg that is behind you.  Sometimes it can help to lean slightly back with your torso.  Hold this for 30-40 seconds on each side.    

 

There are many ways to strengthen the hip flexors, here I will mention 2 of the basic exercises. 

Dead Bug - Begin lying on the floor on your back. Engaging your abs, raise your legs off the floor at a 90-degree angle.  Now, extend and lower your right leg until its just a few inches off the floor, while simultaneously raising your left arm over your head.  Hold for a 2-second count. Now, bring your extended leg and arm back to the starting position and repeat on the other side. Aim for 10 to 15 reps.

Standing Hip Flexions -  Stand with feet shoulder width apart.  Lift one knee off the ground towards your chest, aim to get the knee to 90 degrees.  Hold for 2-3 seconds and lower leg back to the ground.  To make this more difficult perform reps without your foot touching the ground between reps. Aim for 10 to 15 reps.  This will also help to improve balance and glute strength. If your balance is poor make sure you have something like a chair to stabilize on while doing this.

Proper pelvic alignment is also important when it comes to hip flexor health.  Chiropractic adjustments will ensure your low back and pelvis are moving well and aligned appropriately.  Soft tissue techniques can also aid in lengthening the hip flexors and minimizing the trouble they may be causing.  Both of these services are offered at Hamm Chiropractic.  If you'd like to schedule an appointment to see if chiropractic is right for you call us today at (608) 835-2225.